All smiles today after lots and lots of PR’s.

What a great day. Saw some great lifts today. I also thought that everybody scaled the workout really well today too. It was a hard one and most people that I saw got through it really well.

We are going to do some great gymnastic skill work tomorrow. We haven’t done the Pistol in a while so we are going to give it a go and work on some progressions. The one we are going to use is sitting down onto a box. See the video below for a bit more of an insight.

Have a great night guys.

Wednesday 261114

Connectivity

3 rounds NOT for time:

3 Rope Climbs
10 Pistols per leg (Scale to Box progression)
20 GHD Sit Ups

* Cap 10min

Metcon(Reps)

RX+

25min AMRAP

20 Cal Row

Rest 30sec

40 Toes to Bar

Rest 1min

60 Burpees

Rest 90sec

80 Wall Balls 12/10kg

Rest 2min

100 Double Unders

* If you complete the 100 DU then go straight back to your 20cal Row

* 1rounds = 300 reps

Piston Squat progression video.

Coach D